CrossFit Workouts – Friday 06/12/2020

Leave a Comment / WOD / By

[vc_row][vc_column][vc_column_text]

7:00am Online Zoom Class and LIVE CLASSES at the gym, with our normal CrossFit Class Schedule, starting at 5:00am. We will continue to ease everyone back into the gym, but we’ll be adding some heavier weights into the mix.  Don’t forget to RSVP to a class time. Please don’t simply show up thinking there will be room for you. You must RSVP to reserve your spot.
Friday’s LIVE Workout: AB/Core & Posterior Chain punisher

CrossFit At-Home Workout
We are continuing our “Repeat Cycle” of the past 10 weeks of At Home Workouts.  Today we are repeating the workout from Friday 04/10/20.  You can compare your results.
If you are not a current member and are enjoying our daily At-Home Workouts, please consider supporting our efforts during this forced shutdown. https://bit.ly/2L6oy8k_contribute
We have one Virtual CrossFit Classes online Wednesday for our current members at 7:00am, or you can do this workout on your own from anywhere. See below for the link to join the class using Zoom technology.
If you are unfamiliar with the warmup or workout and need to see demonstrations of any of the movements, please watch the video before attending the online class or doing the workout on your own.
Warmup: 8 Minutes
10 – Good Mornings
10 – Torso Twist R&L
10 – Shoulder Press 5R/5L (light)
10 – Goblet Squat (w/press weight)
10 – Lateral/Slalom Hops R&L
20 – Plank Jacks (Forearms)
Workout at Home
AMRAP in 18 minutes of
10 Goblet Lunge – Right
10 Shoulder press – Right
10 Goblet Lunge – Left
10 Shoulder press – Left
30 AB/Core Movement (below)
RDS 1&6? = Hollow Rock or Roll
RDS 2&7? = Bicycle Crunch
RDS 3&8? = Flutter Kick (4-Count)
RDS 4&9? = Abmat Situp
RDS 5&10? = Lying Leg Raise w/hip thrust
Cool Down
3 Rounds
1 minute Wall Sit
3 Walk-out + Burpee
Use this link to log in at one of the following times. Please be prompt, we will start right on time. 7:00AM
Join Zoom Meeting PASSWORD REQUIRED, contact us in advance of joining
https://zoom.us/j/5849132404
Meeting ID: 584 913 2404

[/vc_column_text][/vc_column][/vc_row]

Leave a Comment

WEBSITE POWERED BY:

IN PARTNERSHIP WITH:​

SCHEDULE YOUR CONSULT

Simply choose a time for your initial consult for our habits-based nutrition program, shortly after we will be in touch with you to confirm your intro session.


SCHEDULE YOUR PHONE Appointment

Simply choose a time that works for you, shortly after ONE OF OUR AMAZING CrossFit Cleveland COACHES will be in touch with you to confirm your intro appointment.


HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To hear from You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
Class Sizes Are Limited.

We offer our drop ins to experienced members of another CrossFit affiliate. If you would like to reserve a spot, simply fill out the form below and you'll receive instructions on how to reserve your class.
Please do not just show up unregistered.

OUR DROP-IN RATES

$25 PER CLASS

OUR Information:

Location:

19910 Ingersoll Drive ROCKY RIVER, OH 44116

PHONE:

GIVE US A CALL
(216) 812-7841

WE'RE here to coach and guide you, with group classes & private sessions


our monthly packages start at $115 for LITE and $165 for CrossFit member classes


Please fill out the form below to receive more
information on programs and how to start
getting in the best shape of your life!

GETTING STARTED IS EASY!

Simply fill out the form below to schedule a
brief phone call for your free visit.

You can choose a free CrossFit LITE workout or an in-person
meeting and tour to discuss what you want help
with accomplishing.
We are excited to meet you!